Long Run Saturday

Yesterday my goal was 7-8 miles. I achieved the 7. I ran 6, and walked the 7th. Forward motion counts. :-)

Granted I would have preferred to run all 7 miles, but my knee was having other ideas. The left knee felt ok, not great. I can tell it is getting better. This week I am ramping up the gym work to improve it. I have realized my strength is not where it needs to be.

Still it was a warm, but nice day on Chicago's lakefront. I saw all the marathon groups out and running.

Today I was supposed to run with Bart Yasso. Some things at work have come up, and I won't be able to meet him. I will though write a review of his book, because I think even the most casual runner will truly enjoy it.

Charlie

3 Decent Miles

The knee was feeling tender, but not in pain. I headed to the gym and ran on the treadmill for 3 miles. I have to say I was pleased with the run. I felt good. I wanted to run a short distance so I can try a long run tomorrow. This is an odd weekend, so I have to run my long run early. Not ideal, but it will have to do,

This weekend I will be running with Runner's World Chief Running Officer Bart Yasso! I am very excited about this. I will write more on him later.

So I felt good...and tomorrow....let's shoot for 7-8 miles!

Charlie

No Boundaries - Week 3

Tonight the group ran 1.5 miles. They alternated between running for 2:30 and walking for 2:00. We even gained three new members! The women all seem to enjoy it. When we got to the end one woman exclaimed, "That was AWESOME!" Clearly they had fun.

After the run we talked about nutrition. My co-coach Liza talked about the importance of the food groups, and how food is fuel. I talked about making good choices, and a key to losing weight if that is their goal.

Each week I come away with something from these women. They all are so excited to be running, and that is keeping me excited. So tonight I re-learned how fun running can be.

Charlie

Father's Day Story

Yesterday was Father's Day, and I worked with a first time dad. A man came into the store wanting to buy some shoes, because he is going to start running. As usual I ask my customers what led them to running. He told me that he wanted to be healthier, because he has a little girl now. I said, "So this is your first Father's Day!" He beamed and said yes. He told me it's strange to think of himself as a dad, and that Father's Day was always for his dad, and now here he is celebrating his first one.

During our conversation he said he wants to be sure he's around a long time for his little girl. I thought that was a pretty good reason to run. I wished him a great Father's Day, and many many more.

Charlie

Rainy Day Run - Indoors

Today I ran 4.25 miles on the treadmill at the gym. It was rainy and gross out. Not good running weather...as you all know. I wanted to do 7-8, but my knee began to tell me to stop at mile 3. I pushed it to mile 4, and was stubborn enough to do the extra .25.

Tomorrow I can do a longer run....as long as it is nice. :-)

Charlie

"I Don't Like Running!"

A few times a month I wait on someone who tells me point blank, "I don't like running." Yet, here there are letting me fit them for shoes, socks , clothes and gear. After hearing this so many times, I asked a woman, "Why run if you hate it?" She told me she needed the exercise.

Swimming? Tennis, weights, volleyball, biking are all great forms of exercise. Why not one of them? I guess I am of the opinion that if you hate something, don't continue to do it. I find running amazing and fun, but that does not mean everyone else does. I told this woman, if she hates it, maybe she needs to find a form a exercise she would enjoy. Of course my boss would kill me if he heard me say that, but really...why pour money into a sport you hate?

Just my thoughts.

Charlie

On the Bookshelf

Currently I am reading "My Life on the Run" by Bart Yasso. Yasso is "Chief Running Officer" for "Runner's World" magazine. This book is about his fascintating life running, and from little I have read it i fascinating. I am going to have the opportunity to meet Yasso a week from Sunday. Looking forward to that.

In skimming the book, I see he includes running plans at all levels for various race distance, and he explains the Yasso 800s.

While I am only a couple chapters into this book, I think this is a must read for runners. What got me hooked? The first chapter. Yasso attempts to climb Mt. Kilimanjaro and hopes to run a marathon around it. His failure to do both is painful to read, but well written and engrossing.

I say pick up this book.

Charlie

4 Out of 6 MIles

Today David and I ran along the lake. The goal was 6 miles. My left knee said 4, which is not too bad. It felt tender, and I didn't want to push anything, so we walked the last 2 miles. I felt bad for David, because I know he wanted to run the 6. He is training for the Chicago Half Marathon.

Our pace was slow, but it usually is when we run. We spend a great deal of time chatting, so the times of the run suffer. I don't that is all bad, because in reading about Long Slow Distance(LSD) work, the slow run helps with your stamina. I know David and I go a bit faster on our own, so I am not worried at this point.

I am doing some stretching of my legs to help, and it seems to work. The pain is not as bad as it was last week. I just need some time. Again, good thing this is early in the training.

Charlie

No Boundaries - Week 2

Last night was my second night with the 5K training group. We add a couple more women to the group, so I was happy to see that. We did another mile, the same loop as last week. This time we ran for 2:30 and walked for 2:00.

I asked everyone how their running went since we last met. One woman asked if it was ok if she ran on the treadmill. I told her of course. She said it went well, but is different from running on the road.

Another woman told me how much fun she is having running. She has found she really likes it. A third woman told me rather sheepishly, that she didn't run. It wasn't a priority for her last week. She asked if that was ok. It wasn't up to me to tell her if that is ok. I reminded her of her goal though, and told her the running done outside the group will benefit her. She smiled and told me she would run this week.

This is a fun group of ladies. They seem to enjoy the group run.

Our lesson this week was on the importance of hydration. Of course one of the women scolded me for not taking a cup of water when we got back...hehehe.

I ran two loops of the course, because one woman was late, and I wanted to be sure she had someone to run with.

So another great evening!

Charlie

Cross Training Week

While my knee is getting better, I am going to focus some on cross training this week. I want to get stronger, and I think in the long run it will prevent future injuries. The goal is to hit the gym after work.

In the meantime, I am planning my coaching session for tomorrow night's No Boundaries group. I emailed the ladies at the end of the week to remind them to stay hydrated, and not to push anything when in the heat. Summer is here in Chicago. It was hot and sticky all weekend, so I am hoping no one wilted.

Charlie

Better to Run Another Day

Today's goal was 7 miles. It didn't happen. Before my run I put Biofreeze on my left leg and knee. It was not enough. I got 1 1/2 miles into the run and it was hurting. I ran another 1/4 mile and I decided better not to push anything at this stage in the game. I have a lot of running to do this summer, and it does me no good if I am hurting. So I called it a day.

I took a cold shower - I hate the ice bath. Really worked the water on the hurting area. Now I have taken some Ibuprofen and am on the couch with my legs up.

Tomorrow...the gym.

Charlie

Where's Dean?

As you all know, my running hero is Dean Karnazes - the Ultramarathon Man. He just finished running between the missions in California. Now he is in China about to run the second portion of the 4 Deserts Run - The Gobi March.

http://www.4deserts.com/

It is amazing to me that there are people in this world who are able to tackle these challenges. I am in awe.

I met Dean last September during the expo at the Chicago Half Marathon. It was a thrill of a lifetime for me.

So now Dean is participating in this race around 4 deserts: Atacama Crossing in Chile, The Gobi March in China, Sarhara Race in Egypt and the Last Desert in Antartica. He finished first earlier this year in Chile. Now he is off to tackle the Gobi. If anyone can do it, it's Dean.

Dean has a new book coming out later this summer, "50/50 Secrets I Learned Running 50 Marathons in 50 Days - and How You Too Can Achieve Super Endurance". I am looking forward to it. If it is like "Ultramarathon Man" then I have a new inspirational book to keep.

Good luck to Dean!

Charlie

Hot, but Better

It is a hot sticky day in Chicago. Summer is here!!!

I am not running today, but I did send the fun runners out of our store off on their 3-6 mile trek. Good group of folks. There about 10-20 who come to run out of our store on Saturdays.

My left knee is much better, and I am thinking I will be able to run my 7 miles tomorrow. Of course the forecast is hot, humid and a chance of rain. Great! Still I feel good and want to get out there and knock the 7 miles out.

Charlie

Prefontaine Classic

One of the great track meets is this weekend - The Prefontaine Classic. NBC will be carrying the evet for 2 hours on Sunday, June 8 from 4pm-6pm(ET). Track does not always get a lot of coverage. I plan to watch it though.

Charlie

Ouch

Today I am nursing a sore left knee. I felt down a couple steps at the theatre a couple nights ago, and my knee is hurting. It kept me from speed work yesterday. I ran at a slow trot, but it still bothered me. Today I am not running. I have a 7 mile run this weekend. So we will see what is going on. Better to be sore at the start of the training than later.

Charlie

Interesting Day

This was a good day, and an interesting one.

My morning was spent at the doctor's office. I found it fascinating. The doctor has a physical therapist who assists him. In addition to the usual blood pessure, heartbeat, turn and cough moments, I was asked to show range of motion in my legs and feet.

Because I have never really had a complete physical, the doctor wants me to go through some screenings and tests. I have no problem with this, because I want the doctor to know exactly what is going on, and how he can best help me. I have no clue what my cholesterol is. So why not get it checked? I am going to have several things checked out.

This doctor works both in internal medicine and sports medicine. This was a great choice for me.

After the doctor, I met David at the track for some running. The idea was to do some speed work. The problem for me was I hurt my left knee last night when I had a bit of a fall at the theatre. So I lightly ran, while I timed David in his speed work. It was still nice to be out running.

Summer is now here....it was hot and humid. Temps were in the 80's. So this will make running a bit more of a challenge. The key is to be hydrated. I got my water bottle by my side.

So all in all a good and interesting day.

Charlie

No Boundaries - Night #1

Tonight I helped 6 women take a step towards better health. Tonight I coached my first session of the No Boundaries 5K Program. The group gathered at the store. As we headed out, I talked about the importance of warming up. I talked briefly about form and breathing. I also talked about taking it easy and having fun.

We began with a two minute walk, then ran for two minutes. This was how we got through our first mile. Before they knew it the 1 mile was complete. There were no records broken, but these women got a good workout.

After the run, we talked some more about form and breathing. I reminded them not to stress their bodies. They need to run easy and loose. One woman made a point of thanking me for the all the talking I did through the run. She appreciated my advice, and encouragement. She thanked me for not just sending her out to run. She felt she had a coach by her side.

This will be my Tuesday nights for the next 9 weeks. I enjoyed it, and I think this will be a great experience.

Charlie

Pipe Dreams Can Come True

A couple nights ago I was walking with a friend, and we were talking about things we wanted to accomplish in life. His comment to me was, "I guess it's all a pipe dream." I told him, "It's only a pipe dream if you don't make it happen." I don't often think I am very profound, but this time I was pretty impressed that came out of my mouth.

Tonight, I will start helping some people's dreams come true. It is the first night of training in the No Boundaries 5K Program. I will be coaching people who have either never run, or several years have gone by and they want to get back into it. The program is a couch to 5K program, and is sponsored by Fleet Feet Sports and New Balance.

Tonight's training is to go 1 mile. Some will run it. Others will run and walk it. Either way, they will reach 1 mile. At the end of the 10 week program they will run the Elvis is Alive 5K. I remember how exciting my first 5K was, and how happy I was when I crossed that line. So I am really looking forward to seeing that happiness passed on through this process.

Pipe dreams, like any other dreams, can come true.

Charlie

Six Miles Down....Hundreds to Go

Today was my first long run of this training cycle. I ran a 6 mile loop to Evanston and back. I started along Lake Michigan, which was so beautiful this morning. Sunny and 60 degrees outside. Very nice.

I was a bit sluggish the first 3 miles. I ran the first half in 36:40. Not bad, but I know ultimately I want to do better to meet my goals. So I picked up speed the second half. The scond half of the route took me through Evanston. I have commented on Evanston before. It really is a lovely town. This morning it was quiet. A few folks at Peet's having morning coffee, and reading the paper. Otherwise not a lot of folks out early in the morning.

So I ran a bit quicker through town. I finished the 6 miles in 1:08:07. That is a 11:21/mile pace. You can see I ran a negative spilt on this run. I felt tired but good at the end of the run. Glad to know my legs had some get up and go in them.

So I would give this first long run a thumbs up, with many more to go.

Charlie

Rest Days

What sometimes gets lost in training is the rest day. A rest day is just that, rest. Our bodies need rest. I know mine does. Yet so many runners will train every day. If it works - great; however, during the stress an strain of training, the body needs some time to repair. It can't do that if there is constant traning going on.

One key reason for training is to reduce injuries. Overtraining is the biggest reason for running injuries. As marathon training goes on two things - ramp up the miles 10% each week, and remember to rest. The muscles need time to take in what they have been doing. Also if there are little tears or stresses, they need time to repair as well.

Last year during training for Chicago, I noticed I needed two days of rest. I still felt I was running well and strong. Tomorrow is my long run. The goal is 6 miles. I may stretch it to 6.5 if I am feeling good.

Charlie